You’re not doing enough legs. Legs have the largest muscles in the body and need to be split up. Leg push day (squat/quads.) Bench day is a push/pull day for upper body. Then deadlift is a leg pull day(hams). This is a three day program like you asked for.
Discussion
Yeah. I figured this is what I need to do, but most of my knowledge is in bodybuilding, not functional strength and wellness. Which makes sense, especially, but I need to make sure I'm not neglecting my back since that's what I'm trying to rehab